WOD / Blog

27 November 2021

Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do?  Then work on mastering them! Mobility: Sore?  Fix that!

26 November 2021

Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: Barbara – Five Rounds for time: 20 Pull-ups30 Push-ups  40 Sit-ups 50 Squats *3-minute rest after each round* Stimulus/Focus: Benchmark! Go for a PR! Cool Down: 400 Meter Run

25 November 2021

Warm-up: Athlete’s Choice Strength/Skill: Get Ready to Run! WOD: Max Effort 5k Run Cool Down: Happy Thanksgiving!

24 November 2021

Warm-up: Coach’s Choice Strength/Skill: Get Ready to Workout WOD: For Time (30 Minute Cap)500-400-300-200-100Meter Run50-40-30-20-10Double Unders25-20-15-10-5Burpees5-4-3-2-1Rope Climbs Stimulus/Focus: All the things! Have fun! Cool Down: ROMWOD

23 November 2021

Warm-up: Coach’s Choice Strength/Skill: Floor Press (12 x 12 x 12 x 12 x 12 x 12 ) Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: Opposing Ladder For Time (10 Minute Cap)10-9-8-7-6-5-4-3-2-1Strict Push Ups1-2-3-4-5-6-7-8-9-10Floor Press (95/65)(65/45) RX+: HSPUs and 135/95 Stimulus/Focus: Push-push workout. Try to complete sets unbroken. Cool Down: […]

22 November 2021

Warm-up: Coach’s Choice Strength/Skill: Snatch Balance (15 Minutes to Work the Skill) WOD: 20 RFT (20 Minute Cap)2 Full Snatch (115/75)(75/55)5 Slam Balls (30/20)(20/15) Stimulus/Focus: Move quickly! This should be done well under the cap. Cool Down: 50 Ab Mat Sit Ups